So these past few weeks have been a bit stressful as I had to wait on the results of a blood test. I really thought I had diabetes, but thankfully I do not. Although I’m at risk in the future.
That being said…I have to take my health more serious. So I’m going to start a 6-Week HARDCORE diet and exercise program this Monday. Of course this 6-week program will need to become a lifestyle. But I think 6-weeks in manageable.
Goals:
Lose 20-25 pounds in 6 weeks.
Lose 50 pounds in 6 months.
My strategy for the first 6-weeks is as follows:
Workout 6 days a week: I want to do 4 30 min cardio sessions, 2 hour-long cardio sessions and 4 weight training sessions. 2 upper and 2 lower body workouts.
I’m going to do a daily stretching routine. My body is stiff as a board.
Eat healthy. Now that we can grill at home & and I can pack my lunch for work this will be easier. I would like to eat lots of chicken, fish and lean meats along with vegetables.
No more fast food, sodas or desserts. (except for Sunday)
My hope is to lose some initial weight and then get serious about running a full triathlon on 2009.
In 2008 I would like to do the following:
1. 5k run
2. 10k run
3. Sprint triathlon.
Let the good times begin.
Simply Missional 
7 Comments
do phase 1 of south beach for 3 months, 8 oz protein, 8 oz of 2 veggies for each meal, no sugar or carbs with simple or complex sugars. no juice, no milk. Just drink diet sodas and water, coffee black. and 35-40 pounds will fall off – 18 -20 pounds the first 2 weeks. then move to a light morning jog and your body will transform.
Then in Jan 09 start your cross training for your marathons and triathlons.
e
rock and roll!!
Chris:
You can do it! I’m in my 7th week, and have lost 25 pounds so far. The key is diet. Your first commenter is pretty right on. I was put on a 1500 calorie diet (down from 3000-5000), and most all carbs (save for some very complex ones) out the door.
The real key, I’ve found, is pairing protein with any carbs. Protein slows the digestion of carbs, and therefore better regulates the release of insulin flow of blood sugar.
My first week, I lost 7 pounds. I also exercise 5 days a week, with 30 min. of cardio each day, with more and more weights as the weeks go on (just to tone…1500 calories/day not enough by any stetch to gain muscle).
One thing I’d add…avoid diet sodas. Your brain has a learned response to sweet tastes. Even though diet sodas have no sugars, the brain is tricked and may kick in automated responses that could lead to more carb cravings.
Another key to success is to meal track what you eat. Studies have shown that those who record everything they eat are more accountable to themselves, and are statistically more successful at losing and keeping off weight.
I’ve been updating my progress every week. Take a look, and feel free to hit me up with questions of support. You’ll feel SO MUCH BETTER once you start eating healthy and exercising. It’s awesome!
Eric
http://bozinny.wordpress.com
Diet is key!! I am commuting by bike a couple time a week, riding a couple, playing tennis and golf (walking) – and I’m still fat! …could be all the crap I’m eating… I’ll be praying for you – and maybe even joining you 🙂
So… how was day 1? Hope it’s going great!
Are you sure about a full triathlon? In a year? I wish you the best of luck. If you want someone to bike with give me a call. There is a 32 mile ride from the church office to georgetown and back. Good training time if you want to do the full meal deal.
Thanks for the encouragement and comments. Day 1 was great.
Michele,
I need a bike, but I would love to go riding. Not sure if I can pull of a full-tri by 2009. We shall see.
Charles,
We need to bike man. I want to get one soon.
Eric, Nice work bro-You’re an inspiration.
Erick…I need to read the book. I’m a VERY picky eater. Hopefully I can change that 🙂